- Name: Chris Hernandez
- E-mail: firstname.lastname@example.org
- Age: 17
- Where: Covina, California
- Height: 5' 10"
- Weight: 160 Lbs.
- Years Bodybuilding :1
- Favorite Bodypart: Back And Chest
- Favorite Exercise: Cable Fly, DB Flat bench, Seated Rows
- Favorite Supplements: Optimum WHEY protein (strawberry flavor is the best!), NO-Xplode, and AST Multi Pro 32X.
How Did You Get Started?
I started lifting weights my sophomore year of high school because of football. My coaches burned us out at 5:15 in the morning - the early morning weights before school made it hard to enjoy working out. Junior year the early morning workouts came to an end and I started to benefit from the workouts, our coaches gave us a sheet to fill out everyday which logged each body part we were supposed to train and we would write down our reps and sets. This is how the coaches would monitor our progress; this was my basic foundation of bodybuilding.
From these work out logs I learned which exercises worked which muscles and got a general idea of how many reps and sets to do for each body part. It wasn't until this year, my senior year, when I really got interested in bodybuilding as an actual sport for myself.
Football season was over and I had a couple weeks off from working out, I noticed that I started to feel a little bad about myself and asked my parents if I might be able to get a gym pass. They agreed and I fell in love with all the equipment at the new gym. I was overwhelmed by all of the amazing machines at the gym, but I stuck to my basic routine given to me by my coaches. Over the next few months I would somewhat stray away from my generic workout and get a better feeling from different exercises. Since then, I have continued to critique my workouts day after day and have seen nothing but great results.
What Workout Plan Worked Best For You?
I believe in being in the gym more then I am out of the gym, at least in the number of days. I generally try to be in the gym 6 days a week, I know that seems like a lot but I feel that is what my body can handle...
Sample Training Week:
Tuesday - Traps, Back, Biceps, and Forearms
Wednesday - Legs and Calves
Thursday - Chest, Shoulders, and Triceps
Friday - Traps, Back, Biceps, and Forearms
Saturday - Legs and Calves
* I workout abs everyday but leg days
I train each body part twice a week; I have found this to be a very effective way to keep my muscles tense. I never do an exercise more than once in a week. I tend to keep my barbell presses on Mondays, and for my Thursday workout I will use dumbbells. There seems to be an infinite number of exercise variations, by the time I do the same one over again I will have forgotten I ever did it in the first place.
Many people believe in training a body part only once a week because of rest and whatnot, but twice a week is what works for me. You must realize that different people have different body types, that is something I try to remember in and out of the gym... what might work for some doesn't always work for others.
What Nutrition Plan Has Worked Best For You?
Over the past 16 weeks I have been on somewhat of a cutting cycle, I decided to cut first because summer was coming up and I thought it would be better to show a little more muscle then fat. I try to get about 8 meals in a day.
Example Meal Plan - 1 Day:
7:00 am - Protein shake (50 grams of
Optimum WHEY), mixed with milk.
9:00 am - Cup of egg whites, packet of flavored oatmeal, and one full cup of original oatmeal.
11:30 am (pre-workout) - 2 scoops of NO-Xplode and two tablespoons of natural peanut butter on a small bagel.
2:00 pm (post-workout) - Protein shake with an added banana and a cup of frozen strawberries.
3:30 pm - One can of tuna mixed with bbq sauce, piece of toast, and a bowl of lettuce.
6:00 pm - 1 fish (or chicken), 2 cups of steamed vegetables, and a cup of brown rice.
8:00 pm - Protein shake (50 grams of Optimum WHEY), mixed with milk.
10:00 pm - A couple pieces of fruit and a bowl of salad.
That is just one sample day, I have a lot of variations of meals which helps to keep me from getting bored. Some people may believe that this is a lot of food to take in when you are trying to loose weight. But you must understand that I do have a fast metabolism and I try to do cardio 4 to 5 times a week.
When I first started dieting I was only eating a packet of oatmeal for breakfast, a chicken breast at lunch, and another chicken breast with a salad for dinner. Over and over again, day after day, this went over for about 2 months. As I read more about dieting, and dieting right, I realized that I needed to re-evaluate my nutritional plan. Since then I have had better results in losing weight, while keeping my energy levels high (which was a problem in the beginning).
What Supplements Have Given You The Greatest Gains?
Optimum Nutrition's WHEY protein always has been, and always will be my favorite supplement. I have taken this protein for a couple years now and love it, the results are great and the taste is far better than anything else I have tried. I just recently started taking NO-Xplode, love that stuff! It gets me so pumped to work out; I hate it when I have my off-cycle every three weeks or so. I'm taking a multi-vitamin, well mainly because I'm "supposed to", I read online that you need to take one to stay healthy, and I believe AST Multi Pro 32X works great.
Why do you love Bodybuilding?
Bodybuilding isn't something I am doing for a job. Bodybuilding is something I am doing for fun, day in and day I out, it's a constant battle to better myself. I love to learn new things, and try new things; bodybuilding has brought me so many opportunities.
The feeling I get when I'm working out is amazing, if I go in the gym in a good mood I feel great because I'm usually pushing more weight. If for some reason I get to the gym and I'm not feeling so hot, I'll just add a few more pounds, or a few more reps to really fatigue my muscles and it takes everything off my mind.
Bodybuilding has brought me a sense of peace, and taught me so many new things. I strive for perfection in everything I do, bodybuilding is a sport in which I can show my obsession for perfection. People can see by my body the amount of work and dedication I have put into it, I like that... I think that's what really pushes me to do it every day.
What Are Your Future Bodybuilding Plans?
Compete... I actually considered entering a few teen competitions over the last month; there were two in my area. I researched the competitions using Bodybuilding.com and realized that I might have taken second or third place in those competitions. Unfortunately I felt, at the time, I wasn't ready for a show. In the future I see myself a lot bigger, I am planning on doing a 4 or 5 month BULK cycles that will start in August or September... depending on when the river and beach trips end, ha-ha.
What One Tip Would You Give Other Bodybuilders?
Knowledge is not only power, but strength as well. It is important that you do your research before you get yourself into something you don't know about. With all of the information available on the web, mainly at www.bodybuilding.com, it is crucial that you have an adequate amount of knowledge in the sport. You can put hours and hours into the gym and see a minimal amount of results. Until you realize that your nutrition is just as important as your training, you will continue to see those slow results.
Don't make the mistake of injuring yourself or starving to lose some weight, get the right information and do it the right way. Also, it is important to have some sort of motivation when you are training. In or out of the gym, you need to set goals for yourself. These goals will not only help you keep track of your progress, but motivate you when you're working out.
Who Are Your Favorite Bodybuilders?
"The one and only, Arnold Schwarzenegger!" Pumping Iron.